Dropping a pant size to fit into your favorite pair of jeans can seem daunting, if not far-fetched. But TikTok users have already achieved this goal and are sharing their tips for doing so. From planning balanced meals to sticking to a calorie deficit to effective workouts, these tried-and-true habits and success stories are great places to start when it comes to trimming your waistline.
Before you get started, you may be wondering how much weight you can safely lose each week and month. “Safe and healthy weight loss involves losing about one to two pounds per week and about eight to 10 pounds per month,” he explains. The Nutrition Twins®, Tammy Lakatos Shames, Dietitian, CDN, CFTAnd Lyssie Lakatos, dietitian, CDN, CFTwho sit on our medical expert panel. “If someone has a lot of weight to lose, they can lose a little more than that, but that’s generally the appropriate rate of weight loss to maintain long-term and to avoid losing weight so quickly that it comes mostly from lean muscle tissue and water.”
It’s also important to note that weight loss is unique to each individual. What works for one person may not be the best solution for another. Before starting a new diet or workout program, it’s always a good idea to consult your healthcare professional or a registered dietitian.
Stock up on fresh vegetables.
TikTok user Kick Weight With Keisha stresses the importance of eating plenty of protein and fresh vegetables at every meal. his videoKeisha notes that she lost nearly 90 pounds in six months and lost 14 inches from her waist.
The Nutrition Twins agree that vegetables are the key, and you should eat them first. Raw or steamed vegetables are ideal, as almost any vegetable can be eaten in large quantities without hindering your weight loss efforts and progress.
“The key is to eat your vegetables before the rest of the meal; this will significantly curb hunger and leave less room for heavier foods that can contribute to weight gain while still allowing you to get plenty of fiber, nutrients, and antioxidants,” explain the Nutrition Twins. “Eating vegetables at the beginning of the meal can also help stabilize blood sugarhelping to prevent energy crashes that lead to sugar and refined carbohydrate cravings and crashes, as the body seeks the quickest energy boost possible!
Don’t forget healthy fats.
Not all fats are bad! Healthy fats are beneficial additions to your diet, whether you’re looking to lose a pant size or simply adopt healthier habits.
TikToker Kick Weight With Keisha explains in her video: “You’re going to add healthy fats to your food. Here are some examples [include] eating avocados, cooking your food in avocado oil, MCT oil, sprinkling some oil on top of your salads… different things like that.
Science proves the power of healthy fats. A study found that people who used MCTs instead of olive oil as part of a weight-loss diet lost more weight. research shows that avocados (which are packed with healthy fats) can reduce hunger and increase satiety.
Establish a calorie deficit.
Another TikToker, Kaitlyn, says sticking to a calorie deficit was (and still is) imperative in her weight loss efforts. “I’ve lost about 16 pant sizes exactly, and I’m still going down in pant sizes,” she explains in his video“I went from a size XL for shirts to a size S/XS; the same for my leggings: I went from a size XL/L to a size XS/S. It’s all about hard work and dedication.”
According to researchA low-calorie diet means consuming between 1,000 and 1,500 calories per day; calorie deficits of 500 to 700 calories per day have been used successfully in weight loss diets. In fact, establishing a calorie deficit is essential for long-term progress.
Don’t deprive yourself of “conscious” pleasures.
TikToker Chloe Denny revealed that she lost “two jean sizes safely and enjoyed the process.” She did so while still enjoying chocolate and other “junk foods,” she wrote in his video“Never deprive yourself [of] “Delicious dishes.”
The Nutrition Twins agree that you shouldn’t skip dessert or deprive yourself of a “conscious” pleasure. “Often, it’s the people who set the most ambitious goals who go all in and eliminate all of their favorite indulgences; however, [rarely,] “It doesn’t backfire on us,” they explain. “Even if the goal is [only to do this] for a month, it’s not easy and it proves too restrictive for many people who throw in the towel and end up overindulging in the very food they were trying to avoid.
Rather than cutting out some of your favorite treats altogether, the Nutrition Twins encourage you to eat a small amount daily, in controlled portions, to satisfy your cravings without deviating from common sense. “One word of caution: If a specific food often triggers binge eating, avoid it altogether,” they add.
Focus on slow, steady cardio.
Another tip from Denny? Incorporate some cardio into your routine. Denny jogged twice a week as part of his weight loss plan. And the best part is, you don’t have to overdo it!
“You have to be a little slower and steady to win the cardio race,” the Nutrition Twins tell us. “Yes, HIIT (high-intensity interval training) is great and can be a great way to get in shape, but it can also set you up for failure, especially if you’re doing HIIT every time you exercise.”
Rather than starting at an intense pace, The Nutrition Twins recommend doing HIIT on some days and longer, slower cardio sessions on other days.[This] “This allows you to vary your intensity levels to maximize results,” the Nutrition Twins point out. “Often, people can’t muster the energy to do HIIT, but they can motivate themselves to go for a long, brisk walk or slow jog, which is definitely better than just giving up.”
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Alexa Mellardo
Alexa is the Associate Editor of Mind + Body at Eat This, Not That!, overseeing the M+B channel and providing readers with engaging topics on fitness, wellness, and self-care. Learn more about Alexa
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